John Myers
Tofu, which is made from soybeans, is an excellent source of protein and is therefore primarily known in Germany as a meat substitute. But can tofu also score with healthy nutritional values?
Since the realization that our diet has a strong impact on climate change and animal welfare has gained acceptance, there has been increasing demand for protein suppliers that help to gradually replace the meat on the plate. They are called seitan, tempeh, or quorn and are made from lupins, lentils, gluten, and – even more often – from soy.
That’s also clever: Because why should the soy plant first make a detour via the stomach of an Argentine beef before it (in the form of a steak) ends up on the local plate, which multiplies its CO₂ footprint by a dozen? When you can also use the soybean as edamame or make milk, oil, and yoghurt from it – or tofu.
Tofu: Is the veggie classic healthy?
The vegetarian classic tofu has been known for hundreds of years. The bean curd is made from white soybeans and pressed into soft blocks that are reminiscent of giant erasers – but taste better.
Although tofu naturally doesn’t have much taste or smell, it quickly takes on very different tastes – cleverly pickled, seasoned, grilled, or smoked. Did you know, for example, that tofu can be made not only savory but also sweet?
As different as you can prepare the legume product, the crucial question has not yet been answered: Is tofu healthy at all (although of course there is no such thing as tofu)?
Tofu: The bean quark is so healthy
The answer: Yes, he is. Because: Tofu provides plenty of vegetable protein, also contains polyunsaturated fatty acids, iron, and other minerals as well as various B vitamins. With around 75 calories (per 100 grams), bean quark also only has a manageable calorific value.
The German Society for Nutrition (DGE) even explicitly recommends tofu as a source of protein and states an amount of 16 g of protein per 100 g of cooked tofu. A US study from 2020 came to the conclusion that soy proteins (which are found in tofu) are among the highest quality plant proteins.
What you should pay attention to when buying tofu
So, unless you’re allergic to soy, you can rest assured that tofu, prepared one way or another, is good for your body as long as you eat it as part of a balanced diet.
If you also value the fact that your shopping behavior has a positive impact on the environment, make sure that the soybeans for your tofu are preferably grown in Europe and under organic conditions. Among other things, the rainforest (which is cut down in other parts of the world for soybean cultivation) and the climate benefit from this.
